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Strength
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Press
3 @ 70%
3 @ 80%
3+ @ 90%
Calculator is below.
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WOD
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Complete 3 rounds for time of:
Run 400m
12 Deadlifts @ bodyweight
21 Wall Balls, 20#/14#
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[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2015/06/Photo-May-26-6-36-18-PM.jpg” link=”” alt=”” width=”600″ height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Kelsey and Liz getting in some extra midline work. Look how happy they are!!
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We do a lot of different things in CrossFit. This is good because it keeps things varied, makes it interesting, and provides constant improvement. It also means that there’s always something to work on. Many of you do a good job of getting in extra work like the ladies in the pic above. Showing up early or staying after to work on mobility or a skill that you want to get better at….that’s awesome, we love that about you guys, and we encourage it. If you have something you want to get better at, you have to practice it rather than just hitting it when it comes up in the WODs.
But we’ve heard from you guys that you want more than just extra work, you’d like some one-on-one time with a coach to improve a skill like muscle-ups, chest-to-bar pull-ups or maybe even that very first pull-up, your oly lifts, etc. Hopefully you received the summer update email sent to Evolve members where we let you know that we were launching private skill sessions with a coach. This was something that was created from your feedback and we’re stoked to be able to offer it. So if this is something that you’d be interested in, get with Jon, Stine, or Josh and we’ll fill you in on the details!
